Exercise guide
Standing Cross Legs Core Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
- Upper arms
- Waist
This lateral stretch targets the obliques and latissimus dorsi by creating a long lever from the hip to the hand. Crossing the legs stabilizes the pelvis and intensifies the stretch along the entire side body and IT band.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your arms at your sides.
- Cross your right leg behind your left leg, placing the weight on the ball of your right foot.
- Reach your right arm straight up toward the ceiling, keeping your shoulder down and away from your ear.
How to do it
- Inhale deeply to expand your ribcage and create length through your spine.
- Exhale as you lean your torso to the left, reaching your right arm up and over in a large arc.
- Hold the peak stretch for 20-30 seconds, maintaining a slow and steady breathing pattern.
- Slowly return to center, uncross your legs, and repeat the movement on the opposite side.
Form checklist
- Keep your hips and chest facing forward; do not rotate your torso toward the floor.
- Ensure your weight is distributed evenly enough to maintain balance throughout the lean.
- Keep the reaching arm straight and aligned with your ear.
- Avoid collapsing into the left side; think about lifting 'up' before reaching 'over'.
Pro tips
- Focus your breath into the right side of your ribcage to create an internal stretch of the intercostal muscles.
- Gently push your right hip outward as you lean left to increase the stretch through the obliques and outer hip.
Make it harder
- Grasp your right wrist with your left hand and apply a gentle pull to further elongate the lateral chain.
- Increase the distance between your feet when crossing to create a deeper angle for the stretch.
Frequently asked
- What muscles does the standing cross legs core stretch work?
- The standing cross legs core stretch primarily targets the obliques, and also works the erector spinae and glutes as secondary muscles.
- What equipment do you need for the standing cross legs core stretch?
- The standing cross legs core stretch requires no equipment — just your body weight.
- Is the standing cross legs core stretch good for beginners?
- Yes. The standing cross legs core stretch is a beginner-friendly movement and a strong foundation to build on.